8 Tips to Help Prevent Memory Loss

As we get older we can experience some decline in our memory and this could be cause for concern. However, there are a variety of ways to prevent memory loss:

1: Get Enough Sleep

Sleep is something that we potentially overlook when it comes to our memory. Sleep is the most restorative practice we can undertake, and it is crucial because it maintains neuron health and consolidates memories. If you struggle to get an average of seven to nine hours of sleep per night, you may benefit from certain supplements such as magnesium or chamomile tea.

2: Exercise Regularly

Physical exercise has been shown to be one of the best ways to preserve memory and mental function as we age, as well as prevent conditions like diabetes, high blood pressure, and obesity which can lead to memory loss. Engaging in regular exercise, for example, walking for 30 minutes a day, can help to prevent conditions that will lead to memory loss, but it can also trigger the release of proteins that promote healthy nerve cells in the brain.

3: Stay Socially Active

If we don’t use it, we lose it. Engaging in stimulating conversations and being social has been held in high regard since the pandemic. Keeping the brain active and challenged will prevent memory loss and social connections have been shown to preserve mental function and memory, not to mention helping a lot with your happiness levels.

4: Challenge Your Brain

Alongside social stimulation, we need to engage in activities such as learning new skills, playing games, or reading. Mentally challenging activities are excellent for the brain but also provide the opportunity for social interaction that further benefits our memories. We have to keep our minds sharp, and this is critical to preventing memory decline.

5: Quit Smoking

A study found that long-term smokers showed a decline in their memory, cognitive function, and attention over time, suggesting the negative impact of smoking on the brain can accumulate. Smoking speeds up memory loss as we age, which is very likely because of its effects on causing small strokes in the brain. Smoking is also associated with a high risk of Alzheimer’s disease and other forms of dementia because of the harmful substances that can negatively impact cognition and brain function and are linked to oxidative stress, as well as increasing the risk of other health conditions that are risk factors for cognitive decline.

6: Manage Our Stress Levels

High levels of stress can interfere with the functioning of the prefrontal cortex and the hippocampus, which are brain regions essential for certain memory processes. Prolonged levels of the stress hormone cortisol can impair the synapses in these brain areas, hindering their ability to form and consolidate memories. Therefore, it becomes essential to incorporate stress reduction techniques, not just to stay calm, but also to ensure adequate sleep, which will aid memory consolidation.

7: Maintaining a Healthy Diet

It’s something we hear about so much, but consuming a diet that is rich in fruits, vegetables, fish, and olive oil, also known as the Mediterranean diet, has been linked to a slower rate of memory decline, but why?

The Mediterranean diet has been linked to larger brain volumes, particularly in brain regions involved in memory and learning such as the medial temporal lobe and the hippocampus. What’s more, the diet may protect the integrity of these areas from the detrimental effects of amyloid deposition and tau phosphorylation, which are key hallmarks of Alzheimer’s disease. 

The Mediterranean diet is also rich in anti-inflammatory and antioxidant properties such as olive oil and nuts, which may help protect the brain from oxidative stress and inflammation, which can contribute to cognitive impairment.

8: See a Doctor

If you really are concerned about memory loss, one of the best things you can do is to see a doctor. A professional will always rule out any underlying medical conditions that could be causing it, and at the same time, you could undertake a memory loss test. 

The doctor will conduct a physical examination and take a detailed medical history to rule out other potential causes of memory problems such as depression, infections, or side effects from medication and may order additional tests such as blood to identify underlying conditions. If dementia is suspected, the doctor may refer the patient to a specialist who can order brain imaging tests like MRI or CT scans, which will identify any structural changes or abnormalities in the brain.

Conclusion

As you can see, memory loss is not something that we should just sit back and accept. And because of a term known as neuroplasticity, which means we can strengthen the connections in our brain, we’re now able to take greater control over our memory decline.